Pulses

Veggie Burgers with Black Beans and Sprouted Lentils

Lentils are extremely good for you. They are low in fat, a good source of fibre and other essential nutrients, and are also high in protein. Lentils are an inexpensive, easy to store  alternative to meat in the diet. You don’t have to be a vegetarian to enjoy them!

(Note: regular brown lentils can be substituted)

Ingredients:12918639_1695347040735811_723406650_n

2 cups cooked black beans (or 1 can, rinsed and drained)

2 cups cooked lentils

2 tsp. Kosher salt

½ tsp. freshly ground pepper

3 tbsp. extra virgin olive oil

1 small onion, finely diced

1 garlic clove, finely minced or grated

¼ tsp. red pepper flakes (optional)

2 large eggs, lightly beaten

1 cup fresh bread crumbs

½ cup chopped fresh herbs (e.g. cilantro, parsley, basil, etc)

OR: 2 tbsp. dried herbs (Thyme, oregano)

Directions:

Measure beans and lentils into the bowl of a food processor. Pulse several times until combined, but some texture remains.

Scrape into bowl and add onion, garlic, salt, pepper and eggs.

Combine and add bread crumbs and desired mixture of herbs.

If mixture is too stiff to form into patties, add a few drops of water. If it is too loose, add a few more bread crumbs.

Form into patties and cook over medium-high heat in a heavy frying pan with 2 or 3 tsp. olive oil or vegetable oil until nicely browned. Flip and brown other side.

Serve on toasted rolls with your favourite condiments.

Red Lentil Dal with Sweet Potatoes

Red lentils are also really healthy. They are softer, which makes them better for soups and stews. Combining lentils and spices with sweet potatoes creates a delicious mix of flavours. Serve with a tossed salad for a well balanced meal.

Ingredients:  CewCbr-WEAEA-9h

2 tbsp. ghee or vegetable oil

1 medium onion, finely chopped

1 medium sweet potato, cut into 1/2” cubes

1 tbsp. grated fresh ginger

2 cloves garlic, finely chopped or grated

1 chili pepper, seeded and finely diced

1 cup red lentils, sorted and rinsed

2 tsp. ground coriander

2 tsp. ground cumin

1 tsp. ground ginger

1 cup tomatoes, peeled and chopped (or 1 cup diced, canned)

3 ½ cups water

salt

Directions:

Heat oil in a large heavy-bottomed saucepan. Sauté onions until just starting to colour. Add garlic, ginger and sweet potato and sauté for a few minutes.

Reduce heat and add finely diced chili, spices and cook until fragrant.Cev8h8CW4AEzqFy

Add lentils and stir to coat the lentils with oil and spices.

Add tomatoes and water.

Raise heat until mixture comes to a boil, reduce heat to just above a simmer and cook, uncovered, until lentils are soft.

Stir occasionally. Takes 20 – 25 minutes

Taste and season with salt and simmer until mixture is thickened. If it becomes too thick, add water, a little at a time, until the desired consistency is reached.

Serve over rice, or with warm naan bread.

Farro Salad

You may be wondering “what in the world is farro?” Well, it’s an ancient grain perfect for salads, soups, and can be substituted for rice in a stir-fry. Farro is a high protein, low fat grain alternative. Try it in this salad recipe!

Ingredients:Cev-kfFWwAAP1x5

3 cups cooked faro (preferable warm)

4 cups chopped fresh vegetables, e.g. scallions, red pepper, cucumber, carrot, cauliflower or broccoli, cooked edamame beans, etc.

Dressing:

1/4 cup fresh lemon juice

1/3 to ½ cup extra-virgin olive oil

Salt and pepper

Directions:

Prepare faro according to package directions. Drain well and place in a large bowl.

Prepare dressing and drizzle a few tbsp. over the warm grain.

Allow to cool to room temperature.

Add the desired vegetables, taste, and add more dressing and/or salt and pepper to taste.

Optional additions:

Toasted pine nuts, feta cheese.

Double Chocolate Flour-less Brownies

These brownies make use of a popular pantry ingredient – and no it’s NOT flour! Black beans are super healthy for you. Half a cup of cooked beans contain over 8g of both fibre and protein! You can buy them canned or dry – either way they are affordable. Keep a can or bag in your pantry..and try this recipe at your next gathering. Who said brownies weren’t healthy? 🙂

Ingredients:CewL6CAXIAAEoLe

2 cups cooked black beans(or 1-15 oz. can, drained and rinsed)

3 large eggs

1/3 cup butter

100 grams good quality dark chocolate

¼ cup cocoa powder

1/8 tsp. salt

2 tsp. vanilla extract

½ plus 2 tbsp. sugar

Optional:

2 tsp. espresso powder

½ cup chocolate chips

1/3 cup chopped, toasted walnuts or pecans

Directions:

Butter bottom and sides of 8” square pan and line with parchment.

In a bowl, over hot water, melt butter with chocolate. Stir until smooth, and cool to room temperature.

Into the jar of blender, place beans, eggs, butter- chocolate mixture, sugar, cocoa, salt and vanilla. Blend until smooth, stopping to scrape the sides of the blender jar several times.

If using chocolate chips and/or nuts, remove the blade and stir them in.

Transfer the batter to the prepared pan and bake in a 350 degree oven for 25- 30 minutes or until just set in the center.

If you wish, sprinkle chocolate chips over the warm brownies, and wait a few minutes for them to melt. Spread gently over the brownies and cool completely before cutting.

(If you use the chocolate chips, be sure to cut the brownies before you refrigerate them, so the chocolate topping is still at room temperature.)